Mexican Corn Dip
(1 vote)
(1 vote)
Health Score:
92 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
235
calories
Calories
Healthy, because
Even smarter
Nutritional values
This light dip is fresh and perfect for summer. It contains plenty of nutrients from the vegetables like fiber, minerals, and vitamins.
You can also double the recipe and turn it into a side salad.
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 235 cal. | (11 %) | ||
| Protein | 6 g | (6 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 22 g | (15 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.3 g | (24 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 5.3 mg | (44 %) | ||
| Vitamin K | 84.7 μg | (141 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 2.9 mg | (24 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 70 μg | (23 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 6.7 μg | (15 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 45 mg | (47 %) | ||
| Potassium | 817 mg | (20 %) | ||
| Calcium | 53 mg | (5 %) | ||
| Magnesium | 57 mg | (19 %) | ||
| Iron | 1.4 mg | (9 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 1.1 mg | (14 %) | ||
| Saturated fatty acids | 2.2 g | |||
| Uric acid | 85 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 10 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 2 Tbsps vegetable oil
- 2 cups canned or frozen Sweet corn drained (and thawed if using frozen)
- 2 onions (diced)
- 1 large, Hass Avocado
- 4 Vine Tomatoes (seeded and diced)
- 1 red chili pepper (cut into rings)
- 1 cup cilantro (chopped)
- 3 Tbsps Lime juice
- salt
Preparation steps
1.
Heat the oil in a pan and fry the sweet corn and the onion until lightly brown, then set aside.
2.
Just before serving, halve and pit the avocados, and then dice the flesh. Mix with the sweet corn, onions, tomatoes, chili, coriander, and lime juice and season with salt.
3.
Serve with corn tortilla chips if desired.
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